Skip to content
BounceLab is currently in testing.Want to become one of the first Pro beta testers? Contact us:BounceLab.jump@outlook.comX / @hfzr28Facebook
BOUNCELAB
Exercise Library
MAX STRENGTHadvanced

Nordic Hamstring Curl

The gold standard for hamstring eccentric strength — directly improves landing cushioning and elastic energy storage. Kneel with ankles anchored, keep the body rigid, and lower forward slowly using the hamstrings eccentrically. Strong hamstring eccentric strength is essential for safe landings and strain prevention.

Hamstrings (eccentric emphasis), glutes3-4 sets × 3-5 slow eccentrics
Nordic Hamstring Curl 4-step technique breakdown: setup stability, solid core, deceleration phase, and end point control for vertical jump training

Coaching cues

  • 1.Body stays rigid — no hip folding
  • 2.Lower as slowly as possible — challenge the eccentric limit
  • 3.Control within your ability — don't just fall
  • 4.1-2 sessions/week is enough — eccentrics need longer recovery

Detailed training method

[Steps]1. Kneel with ankles anchored→2. Keep the body rigid→3. Lower forward slowly using hamstring eccentrics→4. At the limit, push back (or reset on the floor) [Common Errors]✗ Folding at the hips→the body must stay rigid ✗ Descending too fast→slower is better ✗ Chasing reps→quality over quantity [Progressions]Top-half control→full range→loaded (plate at chest)→single-leg Nordic [Jump-Specific]The gold-standard hamstring eccentric exercise; regular training can reduce hamstring strain risk by 50%+; 1-2 sessions/week is enough (long recovery)

Athletes with hamstring strain history start at the easiest version (top half only)

Related calculators

Limb Symmetry Index Calculator (LSI)1RM Calculator (One-Rep Max)

Related exercises

Goblet Squat

The best first squat for jumping — the goblet squat teaches the correct pattern (upright torso, braced core) as a foundation for barbell squats and jumping

Pause Squat

A back-squat variation with a 3-second hold at the bottom — the pause removes bounce and momentum, forcing controlled depth and strength from a dead stop

Barbell Back Squat

The king of strength training and an irreplaceable foundation movement for jump training

Start Assessment Browse All Exercises